CrossFit GBAR3 WOD 02.01.24
CrossFit GBAR3 WOD WOD (see 01.27.22)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 01.24.24
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 02.01.23)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 01.18.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 01.16.23)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 01.15.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD (see 10.10.23)20-2alt DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 12.29.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM WOD21-15-9power snatch, 95/65toes to bar50 DU’s AFTER each set AWODtabata side plank
CrossFit GBAR3 WOD 11.30.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD (see 09.08.22)AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 09.25.23
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 20 minutesa) 5 handstand push upsb) 3 power snatch, AHAPc) 5 ring dipsd) 20 sec assault bike, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 08.24.23
CrossFit GBAR3 WOD WOD (see 08.26.22)50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WOD 07.28.23
CrossFit GBAR3 WOD WOD (see 07.26.22)3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.14.23
CrossFit GBAR3 WOD STRENGTH8 x hang power snatch + power snatch WOD11 minutes on the clockrun Kluge Lakes Lanemax reps box jumps, 30/24 AWOD20 GHD hip extensions and GHD sit ups